This winter, staying healthy and avoiding colds and flu is a priority for many. By making some simple yet effective lifestyle changes, you can strengthen your immune system and enhance your overall wellbeing during the colder months. Eating a balanced diet rich in fruits and vegetables is essential, but there are additional strategies worth considering. Here are some practical and enjoyable suggestions to help boost your body’s defenses this season.
Read on to learn how to:
- Incorporate a variety of colorful fruits and vegetables
- Add garlic and onions to your meals
- Ensure adequate vitamin D intake
- Include oats and barley in your diet
- Incorporate healthy fats
- Maintain gut health
- Practice good hand hygiene
- Stay physically active
- Experiment with hot and cold showers
- Prioritize restorative sleep
Explore how your diet can influence your health, from the benefits of garlic to the rich sources of vitamin C.
1. Incorporate a variety of colorful fruits and vegetables
Include vegetables such as sweet potatoes, butternut squash, and beetroot in your meals, as they are rich in beta-carotene which converts to vitamin A in our bodies. Vitamin A is crucial for maintaining the mucous membranes in the nose and lungs, helping them effectively fight off infection. Other beneficial food choices include fruits like oranges, mangoes, apricots, and melons.
Check out these tasty recipes for inspiration:
Spinach, sweet potato & lentil dhal
Beetroot falafel
Butternut squash & chickpea tagine
Guacamole & mango salad with black beans
Explore more healthy sweet potato and pumpkin squash recipes.
Fruits and vegetables are also excellent sources of vitamin C, known to support immune health. While vitamin C is often suggested as a preventive measure against the common cold, studies indicate that high doses mainly benefit individuals exposed to intense physical stress, such as endurance athletes or those in extreme cold environments.
You can find vitamin C in dark green leafy vegetables like chard and spinach, as well as in peppers, broccoli, peas, kiwi, and citrus fruits.
Try out these vitamin-C rich meal ideas:
Summer porridge
Spiced pepper pilafs
Feta & clementine lunch bowl
Chickpea, tomato & spinach curry
2. Use garlic and onion in your cooking
Garlic and onions belong to a family of vegetables that are known for their antimicrobial properties, which may help shield you from bacterial and viral infections. These ingredients also contribute to gut health as they are prebiotic, fostering the growth of beneficial bacteria.
While current research on garlic’s effectiveness in cold prevention has not been robust, it’s clear that both garlic and onion bring numerous health benefits. If you’re concerned about garlic breath, try using fermented black garlic which has a delightful balsamic flavor and is said to be twice as potent as regular garlic without the aftertaste!
Incorporate garlic and onion into these nutritious meals:
Herb & garlic pork with ratatouille
Pepper-crusted salmon with garlic chickpeas
Mediterranean fish stew with garlic toasts
Caramelised carrots & onions
Healthy French onion soup
Artichoke, red onion & rosemary risotto
3. Ensure adequate vitamin D through sunlight or food
Vitamin D plays a key role in overall health, and research indicates that individuals with low vitamin D levels are at a higher risk of infection. During winter, it often becomes challenging to obtain sufficient vitamin D from sunlight, making dietary sources essential. Include oily fish like salmon and mackerel, eggs, and mushrooms in your meals. Regular consumption of these foods can help maintain adequate vitamin D levels in winter.
Given the challenge of meeting vitamin D requirements, UK guidelines suggest that everyone, including pregnant and breastfeeding women, should consider a daily supplement of 10 micrograms during autumn and winter.
Boost your vitamin D intake with these delicious recipes:
Mushroom baked eggs with squished tomatoes
Salmon & soya bean salad
Baked salmon & eggs
Mushroom & basil omelette with smashed tomato
Explore more healthy salmon recipes
Discover healthy egg ideas
Learn more about what influences vitamin D levels.
4. Incorporate more oats and barley
Oats and barley are excellent sources of a soluble fiber known as beta-glucans. This fiber keeps you full and satisfied while also enhancing your immune response by promoting the number and function of immune cells.
Try these delightful grain-based recipes:
Oat & chia porridge with prunes
Homemade muesli with oats, dates, and berries
Pink barley porridge with vanilla yogurt
Squash, orange & barley salad
Chicken & pearl barley risotto
Discover more about the health advantages of oats.
5. Incorporate healthy fats
Omega-3 fatty acids are essential for multiple health functions, including the production of immune cells, which is why it’s advised to include fish twice a week. Ideally, at least one serving should be oily fish like mackerel, salmon, sardines, or trout. For vegetarians and vegans, it’s important to source plant-based omega-3s from chia seeds, flaxseeds, and walnuts. Consider a supplement if necessary.
6. Maintain a healthy gut
Research shows that healthy gut function is critical for overall wellness. Since more than 70% of our immune defenses reside in the mucosal lining of our gut, maintaining gut health is essential as it acts as a frontline barrier against infections. Including probiotic-rich foods like live yogurt, kefir, kimchi, and sauerkraut can support healthy gut bacteria. If you’re new to these foods, start slowly to allow your digestive system to adapt.
Explore more tips for gut health and our recipe suggestions:
Gut-friendly recipes
More digestive health tips and recipes
7. Practice hand hygiene
As cold and flu season approaches, maintaining good hygiene becomes increasingly important. To avoid catching a cold, be diligent about wiping down shared surfaces, such as keyboards and phones, with disinfectant wipes before using them. Remember to wash your hands frequently, and refrain from touching your face—especially your mouth and nose.
8. Stay active
Engage in outdoor activities as much as you can and maintain a regular exercise routine. Moderate physical activity can help enhance your immune system by promoting the production of white blood cells, which are crucial for fighting illness. However, be cautious, as excessive exercise can actually weaken your immune response, so aim for a balanced routine.
Get motivated with our resources on working out at home and free exercise options.
9. Experiment with hot and cold showers
This might sound unconventional, but alternating between hot and cold water in the shower (every 2-3 minutes) may help stimulate increased production of white blood cells. It’s a refreshing way to start your day!
10. Prioritize restorative sleep
There is a strong connection between the quality of our sleep and our immune system’s effectiveness.
Research indicates that sleep, along with our circadian rhythm (the natural sleep/wake cycle), has a significant impact on immune function. While more research is needed, those who experience shift work tend to be more susceptible to viral infections. Regardless of your schedule, ensure that you create a comfortable, dark sleep environment and allocate time to unwind before bed.
Find more great tips for better sleep.
Interested in learning more? Check out these articles:
How to treat a cold
Effective natural remedies for colds
Can chicken soup cure a cold?
Recipes for boosting immunity
Kerry Torrens, a qualified nutritionist (MBANT), contributes to numerous publications including BBC Good Food. She is a member of the Royal Society of Medicine, the Complementary and Natural Healthcare Council (CNHC), and the British Association for Applied Nutrition and Nutritional Therapy (BANT).
The health content provided on bbcgoodfood.com serves as general guidance and is not a substitute for professional medical advice. If you have concerns regarding your health, please consult your healthcare provider. Refer to our website’s terms and conditions for further information.
